TapouT XT: seti yeakanyanya-kwakanyanya kurovedza kunoenderana neyakavhenganiswa martial arts

Iyo chirongwa TapouT XT inogona kuverengerwa kune iro boka rekunyanyisa kumba kudzidzira rinovimbisa iwe inonakidza mhedzisiro mumazuva makumi mapfumbamwe chete. Mike Karpenko akawedzera kune akajairwa makirasi emakiriniki, zvinhu kubva kuhondo uye akawana hachizi nyowani uye inoshanda zvakanyanya.

Mike anovimbisa iwe chimiro chitsva chose mumazuva makumi mapfumbamwe chete ekutevera mavhidhiyo ake. Uye nditende, iyi yakaoma inoshanda chaizvo. Aya matsva echitaera makirasi: yekutanga maekisesaizi, tambo dzinonakidza, dzakapinza mafambiro ekuputika uye, zvechokwadi, zvakanyanya kwazvo. Mukubata kwega kwega iwe unoedza kusvika pakukwirisa uye nekuvandudza kugwinya kwavo.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

• Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri
• Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
• Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
• Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
• Elliptical mudzidzisi: ndezvipi zvakanaka nezvakaipa
• Exercise bhasikoro: zvayakanakira nezvayakaipira, kugona kwekutsvedza

Tsananguro yakazara yechirongwa Tapout XT (Mike Karpenko)

Iyo chirongwa Tapout XT zvinhu zveMMA (yakavhenganiswa martial arts). Yakavhenganiswa martial arts ndeyekusanganisa kwehunyanzvi kubva kwakasiyana marati hunyanzvi hwakagadzirirwa kupfeka pasi muvengi wako uye kumudzivisa kubva pakurwa. Asi kwete, iyo yakaoma TapouT XT inogadzirwa kwete yeavo vanoda kudzidza karati. Iro Workout rakagadzirirwa kushandura chimiro uye nekuvandudza mhando yemuviri. Chirongwa ichi chinosanganisira chetsika aerobic, simba uye plyometric zviitwa ine zvinhu zvekarati.

Inodzidzisa nyanzvi mumunda wehutano uye murairidzi weMMA nyeredzi Mike Karpenko. Anotaura kuti kurovedza muviri kwake kunogona kupisa kusvika ku1000 macalorie paawa yekirasi! Iwe unodzora uremu, gadzira mhasuru uye kuumba muviri wezviroto zvako. Iwe haudi zvinorema dumbbells uye tsvimbo, yakakosha michina uye zvisingawanzo midziyo. Expander uye yako wega huremu hwemuviri ndiwo maturusi makuru ekuumbwa uye inoshamisa chimiro neTapouT XT.

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Chirongwa ichi hachisi chevanhu vese. Kutanga, iwe unofanirwa kuve nekutsungirira kwakanaka uye kugwinya mumuviri. Chechipiri, iwe unofanirwa kuve wakagadzirira usatya kuyedza miitiro mitsva inogona kukubata iwe nekushamisika paunotanga kuona. Yetatu, iwe unofanirwa kuve nehutano hwakanaka uye usina matambudziko nemajoini. Uye chechina, iwe unofanirwa kupindura zvine mutsigo kune kurovedzwa kunoenderana nehondo yehondo, nekuti zvinhu zvinobva ipapo zvinosangana muzvidzidzo zvese.

Kuti upedze iyo yekusimbisa kosi Mike Karpenko iwe haudi madhibheri uye mabhero. Iwe unozodzidzira nehuremu hwemuviri wake, uye sesimba rekurwisa kuti usimbise mhasuru dzinoshandiswa nerabha yekuvhundutsa ma absorbers. Hafu yeiyo vhidhiyo yakatsanangurwa iwe uchazoda tube yekuwedzera, uye mumavhidhiyo maviri iwe unozodawo bhendi rekusimba. Ichi ndicho chimwe cheakaomesesa maekisesaizi anoitwa pasina zviyereso.

Tapout XT ichienzaniswa nemamwe mapurogiramu

Tapout XT inonzi hybrid yeInsanity uye P90x pamwe nekuwedzera kweiyo chaiyo mutoro weMMA. Mukuenzanisa neInsanity muTapout XT zvinopihwa kwete seyakanyanya Cardio Workout kana iwe uchinge uchinge uchinge uchishandira pamuganhu wezvavanogona. Nekudaro, kana iyo Shaun T iwe uchinyanya kukudziridza moyo wemoyo kutsungirira uye kupisa mafuta, zvirinani hapana kuvandudza kwesimba kudzidziswa naMike Karpenko iwe zvakare unozoshanda ese mhasuru mapoka.

Panyaya iyi zvinonyanya kukodzera kuenzanisa chirongwa ichi ne P90x, nekuti kunyangwe mamwe emabasa ega kubva kuTapout XT anoita kunge vhidhiyo yakafanana naTony Horton. Asi kungofanana nechirongwa chemagetsi chinorova P90X Tapout XT, sekureva kwenyanzvi dzekusimba. Tony anobhadhara bonyakanyanya kutarisisa kushanda pamusoro pemhasuru uye kuwedzera simba, uchishandisa kuramba kudzidziswa.

Mike ari kuvaka makirasi avo pachimiro chekudzidzira kushanda. Nayo, iwe uchavaka muviri une toni zororo, asi hazviite kuti uwane kukura kwakasimba kwemhasuru. Asi kutsungirira, kuputika kwemhasuru simba uye kumhanyisa iwe uchavandudza. Zvichida, nekuda kwezvinangwa izvi, Kupenga kwakaringana zvirinani, asi havazi vese vari kuda kuita kunetesa kwakadai saShaun T.

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Zvakakodzera kutaura kukosha kwakakosha kweTapout XT P90x pamberi: yemakirasi iwe unongoda chete wekusvitsa, pane seti yemadhibheri uye chin-up bar sezviri muchirongwa chaTony Horton. Asi zvekare, kana iwe uine dumbbells zviri nyore kwazvo kuteedzera kufambira mberi kwako, uchingozvivharira iwe uchishandiswa pahuremu hwezviyereso, iye anodzora achazviita zvakanyanya kuoma.

Pakati peanofananidza Tapout XT unogona kutarisa chirongwa cheUFC Fit, Rushfit (iyo yekupedzisira ichakurukurwa mune yedu inotevera chinyorwa). Nekudaro, ivo vari pasi peTapout XT uye kuomarara kwebasa rekuita, uye akasiyana makirasi.

Pakazara, Tapout XT inonyatso kumira pakati pezvimwe zvirongwa zvakasarudzika kusarudzwa kwemaitiro. Mazhinji acho anoita kunge matsva uye anonakidza kunyangwe kune avo vakakwanisa kuyedza ese makosi Beachbody. Zvakanaka, kushandiswa kwezvinhu zvakavhenganiswa zvombo zvehondo zvinowedzerwa kuchirongwa chakasarudzika, saka tsvaga zvakafanana zveichi chinetso Mike Karpenko hazviite.

Iyo chirongwa Tapout XT

Iyo chirongwa Tapout XT inosanganisira gumi nemaviri ekushanda uye yakapera karenda yemakirasi kwemazuva makumi mapfumbamwe. Mwedzi wega wega chirongwa chinoshanduka, asi isu hatigone kuti iyo yakaoma ine zvikamu zvitatu zvekutambudzika. Mazhinji evhidhiyo iwe yauri kuzoita kwemazuva makumi mapfumbamwe. Karenda inosanganisira zvitanhatu zvekushanda pavhiki uye zuva rimwe chete kubva paSvondo. NeChitatu iwe wakamirira iyo yoga, asi mamwe mazuva iwe uchange uchiita mune yakasimba nzira.

Chikamu cheTapout XT chinosanganisira makirasi anotevera:

1. Simba & Kumanikidza Kumusoro (53 maminetsi). Simba kudzidziswa kwemuviri wako wepamusoro. Unogona kuwana echinyakare maekisesaizi emaoko, chipfuva nemapfudzi, zvakamisikidzwa nezvinhu zvakasanganiswa zvehondo (expander).
2. Plyo XT (51 maminetsi). Yakanyanya plyometrics yekupisa mafuta mumuviri wezasi uye toni zvidya uye magaro. Makwati, mapapu, kusvetuka, mapundu emakumbo nemaoko - zvese mutsika dzakanakisa dzemhando yepamusoro plyometric kurovedza (zvishandiso hazvidiwe).
3. Muchinjikwa Core Kurwisa (45 maminetsi). Kurovedza iyo bark, iyo inoshandura kurovedza yakamira uye yakarara pasi. Huwandu hukuru hwezvibhakera nekubatanidzwa kwekushanduka kwemuviri, uyezve akawanda mabhande mukushandurwa kwakasiyana kwekuvandudzwa kwecorset yemhasuru uye dumbu rakadzika (expander).
4. Makwikwi Core (47 maminetsi). Imwe vhidhiyo yemakwati, asi zvakasiyana muchimiro kubva kuchirongwa chakapfuura. Iwe unopomba muchidimbu chakamira uye chinzvimbo chakatwasuka nekusimudza mabvi padumbu, nekudaro kusanganisira basa remhasuru dzese dzemudumbu. Zvakawanda zvekurovedza muviri, iro rese iro rinokurumidza (expander).
5. Mabhendi & Pfuti XT (31 maminetsi). Inoshanda yekudzidzira ese ese mhasuru mapoka ane chipfuva expander uye bhendi bhendi. Iwe unozonzwa akanyanya mhando mhando chiuno chebasa chiuno, magaro, maoko, mapendekete, chifuva, musana uye kuhukura. Kubudikidza nebasa nemadampers iwe unozowana toni yakasimba muviri (expander, fitness elastic band).
6. Yoga XT (51 maminetsi). Iwe unenge uchinyatsoda zuva reyoga naMike, izvo zvinokubatsira iwe kuti uwanezve kubva kuzviito zvezuva nezuva zvinotambudza. Asi murairidzi akakugadzirira iyo iri simba yoga, saka chirongwa chekuzorora hachina kukodzera kumirira (zvishandiso hazvidiwe).
7. Sprawl & Brawl (46 maminetsi). Yakanyanya vhidhiyo ine zvinhu zvekurovedza kubva kune yakavhenganiswa martial arts uye inopisa plyometric. Chiitiko chiri kuwedzera, pakupera kwechidzidzo, hauchakwanise kufema zvakajairika (midziyo isingadiwe).
8. Muay Thai (40 maminetsi). Ichi chidzidzo chinokwezva kune avo vanoda kusanganiswa kwezvibhakera uye kurovera mukirasi yese. Vhidhiyo yakavakirwa pazvinhu zveThai zvechiuto. Kunyanya iwe unozonzwa iko kutsika uye kuhukura (kuverenga hakudiwe).
9. Yakabvarurwa Mamiriro (41 min). Inoshanda yekudzidzisa simulator kune ese mhasuru mapoka. Iwe uchashanda pamhasuru pasina mamwe mahuremu chete nekushandisa kwekuwedzera. Homwe yemwoyo wako ichakwidziridzwa mukirasi yese yekuwedzera huremu hwekudzikisa (expander).
10. Yekupedzisira Abs XT (15 maminetsi). Mapfupi makirasi etsandanyama dzemudumbu, izvo zvinokuunza iwe kune matanhatu madhayeti. Inonyangarika pakarara nemusana (zvishandiso hazvidiwe).
11. Cardio XT (46 maminetsi). Nguva yekuita cardio kurovedza uremu uye kusimudzira kusimba. Unogona kuwana echinyakare maekisesaizi uye plyometric zviitwa, pamwe nezvinhu kubva kuhondo (iyo hesera haina kudikanwa).
12. Makumbo & Kudzoka (40 maminetsi). Imwe vhidhiyo yakanyanyisa ine tarisiro pane maviri akakura mhasuru mapoka. Pamusoro pekushomeka kwesimba kushoma, murairidzi akagadzirira mizhinji yeplyometric mitoro, saka iwe unozonzwa kushushikana panguva yese yechiitwa (expander, fitness elastic band). Mukupedzisira Mike afunga kukuyedza kuti uwane simba, saka gadzirira:

Kufambisa kwakanyanyisa kwakadaro kunyangwe kunowanikwa muchivande tsika, asi kwete kunetseka. Chikamu chikuru chemafambiro chichiripo kunyanya kupfava. Nekudaro, iyo yakaoma nenzira kwayo inogona kuverengerwa kune akanyanya kusimba mapurogiramu epamoyo. Zuva nezuva zuva iwe unozotsvaga kusimudzira kunaka kwemuviri wako, kuwedzera kutsungirira, kusimbisa mhasuru uye kukura kweanoshanda ekudzidzira

Tanga rwendo rwako rwekusimba neTapout XT chirongwa, pamwe chisina kukosha. Asi kuenderera mberi nekuvandudza muviri wake mushure memamwe akafanana maficha ichave mhinduro yakanaka. Iwe unozoenda kupfuura kugona kwako panyama, kuona muviri wako nekushandura chimiro chako. Kudzidzira Mike Karpenko mumwe muenzaniso wehutano hwakanyanya kumba.

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